Whole Grain Recipes
This week we're sharing 6 recipes to inspire you to use more whole grains in your cooking.
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Make it a Full Plate Meal: Serve your tabbouleh with 2 tablespoons hummus and grilled chicken or tofu kebabs for your 25% part of the plate. A fresh pear would finish off the meal nicely.
75%water-fiber foods – bulgur wheat, cucumber, tomatoes, green onions, parsley, mint, hummus, pear
25% foods – chicken/tofu, olive oil
Recipe Note: Though store bought hummus does contain oil, we leave it as a 75% option because it’s an easy way for people to eat more beans.
Make it a Full Plate Meal: Assemble your bowls as described for a fiber-rich meal. There's room in the 25% zone for you to choose a favorite. I'd choose a small cookie.
75% water-fiber foods – sweet potato, quinoa, cilantro, black beans
25% foods – dressing, cookie
Make it a Full Plate Meal: Serve your salad with a favorite grilled meat or tempeh for a light yet filling 75% meal.
75% water-fiber foods – barley, black beans, salsa, corn, bell peppers, cilantro, onions, tempeh
25% foods – meat, yogurt
Make it a Full Plate Meal: Assemble your meal as directed. I would add pan fried chickpeas to bump up the fiber and protein for the meal.
75% water-fiber foods – whole grain polenta, tomatoes, spinach, chickpeas
25% foods – goat cheese, oil
Make it a Full Plate Meal: Serve your risotto with grilled asparagus and these Arrabbiata Beans for a filling 75% meal.
75% water-fiber foods – oats, peas, shallots, asparagus, beans, garlic, tomato sauce
25% foods – oil, butter, cheese
Recipe Note: Skip the oil altogether and sauté your shallots in water to cut down on fat and calories.
Make it a Full Plate Meal: Serve your fried rice with fresh mango for a lovely 75% dinner. Want to Power Up the meal even more? Add fresh steamed edamame as a topping. You can find the frozen variety in your freezer aisle.
75% water-fiber foods –brown rice, onion, carrots, snow peas, asparagus, purple cabbage, broccoli, bell pepper, frozen peas, spinach, edamame
25% foods – oil, eggs
👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains.
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